3 Jan 2013 -Tell me what you came for...

Early morning session. Close to 12 hrs between sessions. A short fast session this morning i have Physio later this morning.

The Treadmill!

Warm Up:
Treadmill 10 min /Max Incline
0- 2.5 min Lvl 2.5
2.5-10 min Lvl 3.0
Getting the work in nothing more.

PROWLER 
Lap 1 x 20 lbs
Lap 2 x 30 lbs (stopped 1 x)
Lap 3 x 0 lbs
Lap 4 x 50 lbs (stopped 2 x)

Very little rest between laps 1 -2 min, no more. De-loaded on the third lap to push the pace. Still Long strides but move the feet a little faster. Also took the burn out of my calves and moved it to my hamstrings. Last lap felt pretty solid. This is feeling better and making me feel better. Prowler work makes my lungs work and gives me the sense i am headed in the right direction. The key will be in managing it.

Red Band Pull-a-parts 3 x 20
Push Ups (w/ Red Band) 3 x 10
Leg Raises 3 x 10
Dips 3 x 5
Rev Hyper 3 x 10
Black Band Face Pull 1 x 50
45 Deg Back Ext 2 x 15
45 Deg Side Bends 2 x 15
I-T-W-Y's 1 x 10-10-10-10 x 10 lbs

Whatever i don't get done at Physio today i will do this afternoon.
Tonight's Plan:

Neck Harness 5 x 15 x 20 lbs
Narrow Stance Box Squat 3 x 10
Wide Stance Box Squat 3 x 10
Lunge R 10 /L 10
Knee Bends 5 x 10
Quad Sets 5 x 5

Lots of massage work and stretching also. Knuckle up because shit is starting to get real. I am gaining momentum and like a Rhino i will start trampling the slow, the fat, and the weak.

Keep Moving Forward, Keep Getting Strong(er)